The Nervous System Regulation Toolkit

5 Therapist-Designed Workbooks + 2 Practice Card Decks

500+ Somatic Exercises Organized by When You Actually Need Them

Here's what you're getting:

1. Stress Response Workbook

Stop reacting the same way to the same triggers.

Map your personal nervous system patterns. Identify what sends you into fight, flight, freeze, or fawn. Understand your specific window of tolerance—not the textbook version, YOUR version.

This isn't generic "track your mood" journaling. It's structured analysis that shows you exactly which situations dysregulate you and why. So you can finally stop wondering "why do I always react this way?"

2. Somatic Practice Guide

The exercise library you've been trying to create from Instagram saves.

Every exercise organized by nervous system state:

• Ventral vagal (when you're calm and need to maintain)
• Sympathetic (when you're activated and need to come down)
• Dorsal vagal (when you're shutdown and need to come up)

No more guessing "is this the right technique for what I'm feeling?" The guide tells you.

3. Polyvagal Reference Sheets

So you stop having to remember what state you're in.

Quick-reference ladder diagrams you can glance at and immediately know: "Oh, I'm in dorsal. I need activation, not calming."

State characteristics checklists. Daily tracking sheets. The visual tools that make polyvagal theory actually usable in real life—not just intellectually interesting.

4. Nervous System Reset Protocols

This is what you've been looking for.

Step-by-step sequences for the exact moments you're drowning:

• Morning Panic Protocol — What to do in the first 5 minutes after waking with a racing heart
• Work Freeze Protocol — How to get your executive function back online when you're paralyzed at your desk
• Parenting Dysregulation Protocol — The 90-second reset before you snap at your kids
• Bedtime Activation Protocol — How to wind down when you're wired at night
• Dissociation Recovery Protocol — Gentle activation when you're numb and disconnected

Not "here are some exercises."

Exercise 1 for X duration → Exercise 2 for Y duration → Check in → Next step.

The protocol you can follow when your thinking brain is offline.

5. 10-Step Calm Guide

Build actual resilience, not just survive each day.

Interactive workbook for expanding your window of tolerance over time. Track your progress. Notice when you're catching dysregulation earlier. See the patterns shifting.

This is the long-game tool. The one that shows you you're not just managing—you're actually healing.

6. Grounding Cards (Bonus)

For when you literally cannot think.

Physical cards you print and keep everywhere—your purse, your car, your desk drawer, your nightstand.

When panic hits and your prefrontal cortex goes offline, you don't have to remember anything. Grab a card. Follow the instruction. That's it.

No decisions. No scrolling. No trying to remember what that one post said.

Just: card → action → regulation.

7. Epigenetic Practice Cards (Bonus)

Understanding why this matters beyond you.

Your daily regulation practice isn't just healing you. It's breaking the cycle.

These cards explain how nervous system regulation impacts the next generation. Especially powerful for parents who are terrified of passing their dysregulation to their kids.

Not guilt-inducing. Empowering. "This is why the work you're doing matters."

Everything is digital. Everything is printable. Everything is organized by the moment you need it.

Not by theory. Not by alphabetical order. By "I'm experiencing this right now—what page do I turn to?"

Let me guess:

Your Instagram saves folder has 200+ posts about nervous system regulation.

You could explain Polyvagal Theory to someone at a dinner party.

You know what dorsal vagal shutdown is. You know your window of tolerance is small. You know you need to stimulate your vagus nerve.

But you still wake up panicking.

You still freeze at your desk for hours.

You still yell at your kids over spilled milk.

You still feel numb more days than you feel alive.

And you hate yourself for it.

Because you KNOW better. You know the theory. You've done the work. You understand what's happening.

So why can't you stop it?

Here's why:

No Structure

You have 47 different exercises saved from 23 different accounts.

When panic hits—which one do you do?

Do you start with grounding? Activation? Breathwork? Movement?

You don't know. So you either freeze trying to decide, or you randomly try things that don't work, or you give up and doom-scroll instead.

Having exercises isn't the same as having a protocol.

It's like having a pile of ingredients without a recipe.

No Progression

Last week, that humming exercise helped.

This week, it made you feel worse.

Why? Was it the wrong time of day? Wrong nervous system state? Did you do it too long? Not long enough?

You have no idea.

Because nobody told you that grounding exercises can make dorsal shutdown worse. That activation techniques can send anxious people into panic. That what works in ventral vagal doesn't work in sympathetic.

You're supposed to just... know this somehow?

No Context

Your therapist said "practice nervous system regulation daily."

Cool. What does that actually mean?

One exercise in the morning? Which one? Five exercises throughout the day? When? Do you do the same ones every time or different ones depending on your state?

You weren't given an actual plan. Just told to "do the thing."

So you don't do the thing. Because you don't know what the thing actually looks like as a daily practice.

No Follow-Through

Saving posts isn't practicing.

Reading about the vagus nerve isn't regulating it.

Understanding dorsal vagal shutdown isn't getting out of it.

You need an implementation system. Not more information.

But information is what you keep collecting. Because it's easier than admitting you don't know how to actually use it.

This is why you're still dysregulated.

Not because you're doing it wrong.

Not because you're broken.

Not because you haven't tried hard enough.

Because you've been trying to build a practice from scattered puzzle pieces while your nervous system is actively falling apart.

ORGANIZED BY SYMPTOM, NOT THEORY

You're not going to open this and see "Chapter 1: Understanding Polyvagal Theory."

You already understand it.

Instead, you'll see:

"Waking Up With Racing Heart → Page 12"

"Frozen at Desk, Can't Work → Page 23"

"About to Yell at Kids → Page 18"

"Numb and Disconnected → Page 26"

"Wired at Night, Can't Sleep → Page 41"

You're experiencing something → You turn to that page → You follow the protocol.

That's it.

No deciding. No remembering. No scrolling through saves.

Just: symptom → page number → protocol → relief.

STRUCTURED BY COGNITIVE CAPACITY

Here's what nobody tells you about regulation techniques:

They require different amounts of brain power.

Box breathing (count to 4, hold for 7, out for 8) requires working memory. You need your prefrontal cortex online.

5-4-3-2-1 grounding (name 5 things you see, 4 you can touch...) requires categorization and tracking.

But when you're IN a panic attack? Your prefrontal cortex is offline. You can't count. You can't categorize. You can't remember sequences.

So this system is organized by how much cognitive function you have access to:

High Capacity (You can think clearly):

• Complex breathwork with counting
• Detailed body scans
• Sequential progressive muscle relaxation
• Cognitive grounding exercises

Medium Capacity (Thinking is hard):

• Simple humming (no counting)
• Basic body awareness
• Bilateral tapping
• Short movement sequences

Zero Capacity (You cannot think at all):

• Press tongue to roof of mouth
• Squeeze fists as hard as you can
• Push feet into floor
• Splash cold water on face

One physical action. No counting. No remembering. No decisions.

This is the piece you've been missing.

You've been trying to use high-capacity techniques when you have zero capacity.

No wonder they don't work.

BUILT FOR MULTIPLE-TIMES-PER-DAY USE

You don't regulate once and you're done for the day.

You regulate when you wake up panicking.

Again mid-morning when your chest starts tightening during a meeting.

Again at lunch when you realize you've been holding your breath.

Again at 4 PM when you're frozen at your desk.

Again before bed when you're wired despite being exhausted.

This system is designed for that reality.

Not "do your 20-minute morning practice and you're good."

But "here are 3-minute tools you can use 5 times today depending on what you're experiencing in each moment."

Morning check-in protocols.

Midday regulation resets.

Emergency "in the moment" interventions.

Evening wind-down sequences.

Weekly tracking to see patterns.

A system for people who need to regulate constantly, not occasionally.

THERAPIST-DESIGNED, TRAUMA-INFORMED

This was created by a developmental therapist who understands:

Titration — Why you can't just "go deep" into trauma release without overwhelming your system. How to dose activation safely.

Window of Tolerance — Why what works for your friend might send you into panic. How to work within YOUR specific capacity.

Safe Activation vs Re-traumatization — The difference between "this feels uncomfortable but I'm okay" and "this is flooding me." How to know when to stop.

Individual Differences — Why some people in dorsal need activation and others need grounding first. How to figure out what YOUR nervous system needs.

Gradual Capacity Building — You're not just managing symptoms. You're expanding your window of tolerance over time. Actually healing, not just surviving.

This isn't someone who read about somatics and made a PDF.

This is a clinician who uses these exact tools with clients every day. Who knows what works and what doesn't. Who designed this for people whose nervous systems are genuinely dysregulated—not people who are just "a little stressed."

This isn't another explanation of why nervous system regulation matters.

It's the implementation manual for actually doing it when you're too dysregulated to think straight.

Grounding Cards

For when your thinking brain is completely offline.

You know that moment when panic hits and you think "I should do something" but you can't remember what?

These cards solve that.

Print them. Cut them out. Keep them everywhere.

Your purse. Your car. Your desk drawer. Your nightstand. Your bathroom.

When you can't think—grab a card. Follow the single instruction on it. That's it.

No scrolling through your phone (which will make it worse).

No trying to remember that thing from that post from three weeks ago.

No decisions.

Card → instruction → body follows → nervous system responds.

These are for the moments when you're drowning and you need something—anything—to grab onto.

Epigenetic Practice Cards

Understanding why this work matters beyond just you.

If you're a parent, you know this fear:

"What if I pass this to my kids?"

"What if they inherit my dysregulated nervous system?"

"What if I'm creating the same childhood I'm trying to heal from?"

These cards explain—in clear, compassionate language—how your regulation practice breaks that cycle.

How co-regulation works.

How your calm nervous system teaches their nervous system safety.

How the work you're doing now protects them from inheriting your patterns.

Not to add pressure. To give you hope.

You're not just healing yourself. You're stopping the generational transmission.

These cards remind you of that on the days when you want to give up.

You already know what nervous system regulation is — You've followed the accounts, read the books, understand the terms. You're not looking for Education 101.

Your phone is full of saved posts you've never used — You have the information. You lack the organization. You need structure, not more screenshots.

You understand the science but can't apply it consistently — You know WHY you're dysregulated. You don't know WHAT to do about it in real-time.

You've tried meditation/therapy/breathing and nothing stuck — Not because they don't work, but because you didn't have a system for when to use what.

You need tools you can use at 6 AM, noon, 5 PM, and midnight — Your dysregulation doesn't happen on a schedule. Your tools shouldn't either.

You're exhausted from collecting information without implementing — You're ready to stop learning and start doing. Ready to stop saving posts and start having an actual practice.

You freeze when trying to choose which exercise to do — Decision fatigue is real when you're dysregulated. You need protocols that remove the decision.

You've bought courses you never finished — Video modules you'll never watch aren't helpful. You need printable tools you can grab and use now.

This Is NOT For You If...

You've never heard of nervous system regulation — This assumes baseline knowledge. If you don't know what the vagus nerve is, this will be overwhelming.

You want someone else to fix you — This is self-directed work. You have to actually use the tools. They don't work if they stay in your downloads folder.

You're looking for a quick fix — Regulation is a practice, not a pill. This is for people ready to do the work, not people looking for one magic exercise.

You need professional crisis support — If you're in acute crisis, please work with a therapist. This is a self-help tool, not a replacement for professional care.

Who Gets the Most From This:

The Overwhelmed Information Collector — 200+ saved posts. Follows 15 nervous system accounts. Can explain polyvagal theory. Still wakes up panicking every morning because they have information, not a system.

The Failed Course Buyer — Has spent $500+ on somatic courses. Never finished any of them. Needs something they can actually USE when dysregulated, not watch when calm.

The "I Know the Theory" Person — Understands the science better than most therapists. Still can't regulate in real-time because knowledge and implementation are different things.

The Multiple-Times-Per-Day Regulator — Needs tools for morning panic, work freeze, parenting moments, bedtime activation. Not just "do this once a day and you're good."

The Skeptical Survivor — Has tried everything. Nothing worked. Needs proof this is different. (It's different because it's organized by when you need it, not by theory.)

Step 1: Complete Your Order

Secure checkout. Instant confirmation email.

Step 2: Access Your Download Link

Check your email (including spam folder). Click the download link.

Step 3: Save the Files

PDF files you can save to your phone, tablet, computer—any device.

Step 4: Print What You Need First

Experiencing morning panic? Print the Morning Reset Protocol (Page 12).

Frozen at work? Print the Executive Function Recovery Protocol (Page 23).

Can't think during panic? Print the Grounding Cards.

You don't have to print everything. Just print what you need for where you are right now.

Step 5: Use It Tonight

Turn to the protocol for whatever you're experiencing. Follow the steps. Start building your actual practice.

Download the entire system.

Print the protocols.

Use them for a full month.

If you don't find it more useful than the 200 Instagram posts you've been trying to organize in your head...

If it doesn't give you the structure you've been desperately needing...

If it's just more information instead of actual implementation...

Email us. We'll refund you. No questions asked.

You're not risking money.

You're risking another month of waking up panicking, freezing at work, yelling at your kids, and feeling numb—while KNOWING you should be able to fix it because you understand the theory.